November 11 to November 15, 2019 Phoenix Fit Weekly Programming

Ryan Fulwider | wod | November 10, 2019| 0 Comments

EMOM x 3min.
15/12 Cal Row

EMOM x 10min. (Both in the same min.)
8 DB Power Cleans
8 Burpees

EMOM x 3min.
15/12 Cal Row

EMOM x 10min. (Both in the same min.)
8 Alt. DB Snatch
8 Toes-To-Bar

EMOM x 3min.
15/12 Cal Assault Bike

Rest 2min. Between Each Section

10 min to finish…
Front Rack DB Step Ups 50/35lb.
holding 1 DB anyhow and stepping onto a 24″” box)
Double Unders or Single Unders

Rest 3min.

10 min running clock…
1min. Plank
Immediately into;
1min. to complete as many DB Squat Cleans as possible.
NO REST (Straight back to the plank)
*If you hit 75 Squat Cleans, you can stop early because that’s the goal.

Rest 3min.

10 min to finish…
Russian KB Swings

15min. running clock…
1min. of Max Push Press 95/65lb bar
immediately into;
1min. of Max Pull-Ups or Ring Rows to failure
immediately into;
1min. of Max Lateral DB Raises 15/10lb. (If you need lighter, use change plates)
Rest 90sec.

(Rest 4min.)

Every 5min. x 3 Rounds:
25/18 Cal Assault Bike
15 SDHP’s 95/65lb bar
Max Russian Twists with a 5lb. Plate in remaining time.

Every 3min. X 5 Rounds:
15/12 Cal Assault Bike
15 Renegade Rows
Max Barbell OHS in remaining time (Goal: 15+)

Rest 4min.

Every 3min. X 5 Rounds:
200m Row
15 Wall Balls 20/14lb.
Max Barbell Front Rack Lunges in remaining time (Goal: 14+)

Followed by
5 Sets:
10 V-Up
immediately into;
10 Heavy Plate Sit-Ups 35/25lb+
Rest 60sec. Between Rounds

Cal Row
Box Jumps 24/20″
DB Deadlifts 70/50s

10 Rounds:
5 Toes-To-Bar
10 Push-Ups
15 Air Squats

Cal Assault Bike
Wall Balls 20/14lb.
Sit-Ups (Feet anchored around Wall Ball)

400m Run
400m Farmer Carry with (1) 70/53lb. KB
200m Run
200m Farmer Carry with (2) 70/53lb. KBs